The Long Run

Week starting Aug 23, 2009

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Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 29:03:39 (6/2013)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  two awesome kids.

Also, have one wonderful brown dog named Sammy and just added a grey tiger cat whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 1266.58
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
52.883.005.000.000.000.000.0060.88
Brooks Launch Miles: 19.24Glycerin 6 (yellow) Miles: 41.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.600.000.000.000.000.000.009.60

Monday morning split run (treadmill/outside).  Went up to the Y, warmed up on the bike then did 3.55 miles on the treadmill at about an 8:15 pace.  Then headed outside.

What a nice treat today, temp in the low 70's and humidity way down (felt like maybe 50%).  I'm sure the heat will be back again before it really turns fall, but it was a nice preview.

I was good about not looking at my pace, even resisting when I heard the beep for the mile splits. Ran 6.05 miles outside on one of my favorite out and back courses from the Y out to Wyndtree and back.

Average pace: 7:53

 With the treadmill portion and the outside portion averaged, it was right around where I wanted to be.

The boys started school today, 2nd and 5th grade.  I know everyone says this, but I can't believe how fast they are growing!

Brooks Launch Miles: 9.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.530.000.000.000.000.000.009.53

9.53 @ 8:20 average pace.

Blessed with another nice morning for running.  A little more humid than yesterday morning but still well within a comfortable range.  Ran with Jenny on our usual neighborhood loop plus t-shaped route near the golf course.  We ran 7.5 miles together, then I added another 2 miles.  Sped up a little bit for the last 2 miles (maybe around a 7:40 pace).

Since a lot of the Inflict workout for today requires some things I don't have at home, I'm going to stop by the other Y on the way home from work.   That way, I'll also get to see some of the Tae Kwon Do class.

Glycerin 6 (yellow) Miles: 9.53
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.641.005.000.000.000.000.009.64

 I was not quite feeling up for a tempo run but sometimes you have to do what you have to do.  Yesterday, I did not do my Inflict workout as planned after work.  Work ran late.  I still made it to watch some of the Tae Kwon Do class and I might have been able to still do the workout but thought that taking it easy might be better. 

So, when I woke up this morning I was feeling better but maybe not quite 100%.  Warmed up with most of the first mile alongside Jenny until I split off to head up Starkey Blvd's bike path.  First two miles were around 9:00 pace.  I noticed it was warmer than it had been the last two days, but still within a range where I could complete this run. (temp was 74 and humid)

I was able to get on my pace quickly and concentrated on getting the first mile out of the way.  I was pretty consistent with my splits.  The last mile started to feel a bit hard and it felt like I was having to put in more effort than what a tempo run should be.  Felt good to finish the last mile, here are the splits:

6:39, 6:40, 6:40,6:39, 6:34

Had to walk for a bit, then started up again slowly for the return trip, ended up picking up the last mile to 6:56, followed by about a 1/3 of a mile at a 9:00 pace. 

More cool down in the pool.   Decided against trying to get the Inflict workout in because I needed to pack for business trip to Austin.

 

Average pace: 7:30

Brooks Launch Miles: 9.64
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

Trying to catch up after being away.  Thursday morning in Austin for a meeting.  7.5 miles on the treadmill.  Not too much exciting.  It actually went pretty well as far as treadmill miles go.  They had little tv's on each one.  I watched tv for a bit and listened to music part of the time.  Averaged about 8:00.

Glycerin 6 (yellow) Miles: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

More treadmill miles.  But this time I was in Dallas.  I was supposed to be home but the Austin-Dallas flight was two hours late.  Just enough time to almost make the Dallas-Tampa flight, missed it by less than ten minutes.  Got booked on 8:30 flight and eventually made our way over to nearby Embassy Suites which was very nice (they had a special "distressed traveler" rate).

I had to get creative with my workout clothes since I only brought one set for the trip.  Rinsed out my running shorts in the sink so they didn't stink.  Fortunately they dry out quickly.

Time was short so I just got in 6.2 miles.  Individual tv's helped pass the time again.

Average pace again about 8:00

Made my flight ok and finally made it back home just 12 hours late.

Mentally preparing now for 18 mile run tomorrow.

Glycerin 6 (yellow) Miles: 6.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.412.000.000.000.000.000.0018.41

Pretty good run overall this morning.  Plan was to meet Victoria and Jorge at Longleaf and start out with them, running up Starkey Blvd and into Starkey Park, then get a ride back to our cars.  Due to some email issues and the fact that I was a few minutes late I ended up running alone.  

I started out slowly trying to get my legs warmed up and doing the best I could to see in the morning darkness using the little keychain light that I had.  Since I knew that Jorge and Victoria were already ahead of me I didn't have to worry too much about running into a lot of cobwebs.  There was no moon for light, but the stars were pretty bright.  Saw lots of bats, but as usual they didn't bother me.  No coyotes today fortunately.  After a few miles, David pulled up in his car alongside me and asked if I needed anything, which was nice.   Continued on and made it inside Starkey park.   As I got onto the bike trail there it was just starting to get light out.

Turned around just past what is usually the 4 mile water stop.  Stopped there very briefly to refill my bottles then started my return trip.  Was starting to feel good about mile 10.  At the turn around I put on my ipod shuffle.  Saw a bunch of the Striders heading out.  Said hi to lots of runners and headed towards the park exit then back onto Starkey Blvd.   Weather was decent and I was mostly going to miss the full Sun, but caught a little bit of it on the last couple of miles.

At the turnaround point I had averaged an 8:20 pace.  Finished strong for the last couple of miles with the final mile at 6:57.  I was however starting to feel some of the week catch up with me but fortunately not until the end.  Finshed the run with a 7:55 average, so it was a progression run of sorts.  Stopped by the social hour for a bit to say hi and catch up, then headed back home.

First 20 miler in a while will be in two weeks from now.

Glycerin 6 (yellow) Miles: 18.41
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
52.883.005.000.000.000.000.0060.88
Brooks Launch Miles: 19.24Glycerin 6 (yellow) Miles: 41.64
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